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European explorers further aided the spread and exchange of beans and grains, resulting in a huge expansion of the numerous varieties all over the world with their relatively cheap production making them an invaluable staple in many countries.

Nutritional and Dietary Values

Dried beans and peas are a good source of  B vitamins, potassium, iron and fibre, with the added bonus of containing  lots of complex carbohydrates, little fat and no cholesterol. They are inexpensive and a healthy option to include in your 5 - A -Day,  with one serving  of cooked beans (about 90ml/3fl.oz/a handful) containing around 80 calories.  In addition, beans beans are thought to help prevent colon cancer and reduce blood cholesterol.

If you are not used to eating beans on a regular basis,  the following should be taken into consideration:

Beans alone are not complete proteins so if you want to use them to replace other protein sources such as meat, poultry and fish, be sure to eat them with items such as rice, couscous, corn, bulgur and other grain based items such as tortillas, nuts and seeds.

In some people, a sudden large increase in eating beans can cause intestinal discomfort. You can minimize adverse effects by:-

• gradually increasing your intake 

• making sure you change the soaking water several times

• ensuring you drink sufficient water (don't over-do it)

• exercising regularly

The latter two points encourage your gastrointestinal system to process the increased dietary fibre.

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Types of Dried Peas

	Black-eyed peas Other Names:   cowpea;  black-eye bean;  black-eyed Suzy;   China bean;   Southern pea   Substitutes:  Yellow-eyed peas;  Pigeon peas
	Ceci bean - See Chick Pea Congo pea - See Pigeon Pea Cowpea - see Black-eyed Pea
	Chickpeas Other names :  garbanzo bean;  garbanzo pea;  ceci bean;  Egyptian pea;  kabli chana   Substitutes:   Lima beans
	Gandules - See Pigeon Pea Garbanzo - See Chick Pea Goongoo pea  See Pigeon Pea
	Green Split pea Other Names :  Matar dal Substitutes: Yellow Split peas,  large Lentils
	Gunga pea  - See Pigeon Peas
	Lentils -  Click here for information
	Pigeon peas Other Names:  goongoo pea;  gunga pea;  Congo pea Substitutes:  Black-Eyed peas,   Yellow-eyed peas
	Yellow Split pea Other Names:   yellow matar dal     Substitutes:  Green Split Pea,  Black-Eyed peas,   Yellow-eyed peas, large  lentils

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Types of Dried Beans
 

	Adzuki bean Other Names:    Azuki bean;   Aduki bean;  Field pea;  Feijao bean   Substitutes:   Red Kidney beans;   Black Adzuki beans
	Anasazi beans     Other Names  - Substitutes:   Cranberry beans;  Pinto beans
	Asuki bean - See Adzuki Bean Azuki bean - See Adzuki Bean
	Black Adzuki bean Other Names:  Black Azuki bean;   Asuki bean Substitutes:   Adzuki beans
	Black Bean Other names:   Turtle bean;   Frijole Negro;  Spanish black bean  Substitutes:   Calypso bean;  Black soybean;  Adzuki bean
	Bolita Bean  Substitutes:  Cannellini bean;   Pinto bean;  Chilli bean;  Cranberry bean
	Borlotti Bean Other Names:   Cranberry bean;     Roman bean;  Fagiolo Romano Substitutes: Cranberry beans;  Cannellini bean;   Pinto bean;  Chilli bean
	Boston bean  -  See navy bean Broad bean  - See fava bean Butter bean  - See Fava bean
	Cannellini bean Other Names:  White Kidney bean;   Fazolia bean   Substitutes:   Great Northern bean;  Navy bean;   Flageolets
	Calypso bean Other names  :   Orca bean;  Ying Yang beans  Substitutes:  Cannellini beans;  Black bean
	Chilli Bean Other names:     Pink bean    Substitutes:  Pinto beans;   Red Kidney beans;   Rattlesnake Beans
	Cranberry Bean - see Borlotti Bean English bean - See Fava bean
	Fava bean  Other Names :  Lima bean;   Butter bean;   Madagascar bean;   Ful;  Habas   Substitutes:     Chickpeas;  Cannellini Beans;   Soybeans;  Navy Beans NB.   Broad Beans are the fresh (green) version of Fava beans
	Field Pea - See adzuki bean
	Flageolet Other Names:  Fayot     Substitutes:  Great Northern beans;  Navy Beans;  Cannellini beans
	Frijole Negro - See black bean Ful  - See fava bean
	Great Northern bean  Substitutes: Navy beans;  Cannellini beans;  Flageolet Beans;  Lima beans
	Habas  - See fava bean
	Kidney Beans  -  See  Red kidney beans NB  A whole  family of kidney-shaped beans which come in various sizes and colours and  includes  cannellini beans and  flageolets
	Lupini Beans Other Names:  Tremmoco Substitutes:  Fava Beans;  Lima Beans;  Soybeans
	Madagascar beans  -  See Fava beans  Mexican black bean   -  See black bean.
	Mung bean  Other Names:   Mungo bean;  Mung pea;  Green gram           Substitutes:  Pigeon Pea
	Navy bean Other Names:   Fagioli;   Haricot Bean;  Boston Navy Bean;   Pea Bean Substitutes:   Great Northern Beans;  Lima beans;   Cannellini Beans
	Pea Bean - See navy bean. Pink Bean   - See Chilli bean.
	Pinto Bean   Other Names:  Cowboy Beans;  Mexican Beans Substitutes:  Chilli Beans;   Kidney Beans;   Borlotti Beans;  Adzuki bean
	Rattlesnake Beans   Substitutes:   Pinto beans;   Chilli Beans;   Red Kidney beans
	Red Beans  Other Names:    Mexican Red Beans    Substitutes:    Pinto Beans;  Red Kidney Beans;  Adzuki Beans
	Red Kidney Beans Other Names:  Rajma Substitutes:    Red Beans;  Pinto Beans;   Chilli Beans;   Adzuki Beans
	Rice Bean  Substitutes:    Rice;    Lentils
	Soya Beans Other Names:  Soy Bean;  Soybeans
	Swedish Brown Beans  Substitutes:  Cranberry Beans;   Pinto Beans
	Turtle Bean - See Black Beans Wax bean  - See lima bean

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General Cooking

Most dried beans need to be pre-soaked for at least 4 hours, preferably 8 before being cooked as do chickpeas. Some say not to bother soaking dried peas but doing so makes cooking a lot quicker. Lentils do not need pre-soaking.

Once prepared, dried beans should be put into cold water, brought to the boil and boiled rapidly for about 15 minutes. Then reduce the heat and simmer for about 1 hour 30 minutes. If desired, skim off any foam which forms on the top of the cooking water though this isn't entirely necessary as it is merely water-soluble protein which is released from the beans.

Beans can also be cooked in a pressure cooker which drastically reduces the booking time. Below is a chart showing the comparison in cooking times for a selection of beans

Using a slow cooker or crockpot
Unless you have a slow cooker with a "high" setting, cooking beans from fresh, even if they have been soaked, is not advisable. If you have a high setting, try cooking on high for 3 hours then reducing to low and cooking for a further 6 hours. Care must be taken  when cooking on the high setting as a large amount of evaporation will occur so the beans should be carefully monitored to ensure the liquid level is kept topped up.

Freezing

Cooked beans do freeze quite well although better defrosting results are achieved if they are slightly undercooked before freezing.

Equivalents:  Most beans
1lb dried beans = 480ml/16fl.oz/2  cups dried

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Recipes

Below are just a few recipes for you to try. To find more either visit our Pasta Rice & Pulses recipe sections (links above) or use the Search Form.

Soups

Lentil Soup    HT  SP  40mins

Celery Garlic Soup   HT  SP  Tunisian  80mins

Broad Bean Soup    Veg  HT  SP  Egyptian  90mins plus soaking

Bacon and Split Pea Soup   HT  SP  Canadian  120mins plus soaking

Black Bean Soup Veg HT SP Venezuelan 130mins plus soaking

Main Courses

Buckwheat Lentil Pilaf    Veg  HT  MC  30mins

Chickpeas with Raisins Veg HT MC Moroccan 35mins

Lentil Tagine    Veg  HT  MC  Moroccan  75mins

Balkan  Stew     Veg  HT  MC  90mins

Mixed Bean Casserole   Veg  HT  MC  110mins

Lentil and Parsnip Bake   Veg  HT  MC  120mins

Ful Mudammas

Accompaniments

Dhal Potato Curry    Veg  HT  ACC  Fijian  55mins plus soaking

Lyonnaise Butter Beans     Veg    HT  ACC     French     60mins  

Red Beans and Rice     HT  ACC  Creole  Cajun  100mins plus soaking

Pease Pudding    Veg   HT  ACC   British    230mins

Stewed Black Beans      Veg  HT  ACC  Venezuelan  260mins plus soaking

Boston Baked Beans     HT   ACC   N American  285mins plus soaking 

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